Thursday, January 8, 2015

FRIDAY. JANUARY 9. 2015

***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
HANG POWER SNATCH - WARM UP TO MEDIUM 3 REP


3) W.O.D
(A) HANG POWER SNATCH 2-2-2-2-2-2
(B) ACCULMULATE 5 MINS - WEIGHTED PLANK #45 PLATE
*POST LOADS ACCOMPLISHED FOR (A). ALSO POST NUMBER OF BREAKS TO ACHIEVE 5 MINS IN A WEIGHTED PLANK PPOSITION WITH A 45LB PLATE ON YOUR LOW BACK. 








**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS FOR WOD




- WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL -
YOU MUST BALANCE YOUR MACRO-NUTRIENTS (PROTEIN-CARBS-FAT) AT EACH MEAL. OUR BODIES ARE JUST LIKE HORMONAL TEETER TOTTERS AND FOOD IS WHAT EFFECTS THE UPS AND DOWNS OF THAT INTERNAL TEETER TOTTER. THE TRICK IS TO KEEP IT BALANCED. IF YOU CONSISTANTLY EAT YOUR PROTEINS, CARBS AND FATS TOGETHER, YOU WILL LIVE LIFE MORE PHYSICALLY AND EMOTIONALLY BALANCED. AS AN ADDED BENEFIT, AS A CROSSFITTER, EATING IN THIS MANNER WILL ALLOW YOU TO PERFORM AT THE HIGHEST LEVEL POSSIBLE. 
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Wednesday, January 7, 2015

THURSDAY. JANUARY 8. 2015

***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
FRONT SQUAT WITH 3 SEC PAUSE - WARM UP TO A MED LOAD THEN DO (A)


3) W.O.D
(A) FRONT SQUAT 8-8-8-8-8 *WITH 3 SEC PAUSE
(B) EMOTM. 20 MIN
ODD MIN - 6 ALTERNATING (3L+3R) FRONT RACK LUNGES
EVEN MINS - 8 BURPEE OVER BOX 24"
*FOR (A) WORK AT THE HEAVIEST POSSIBLE LOAD YOU CAN COMPLETE 8 REPS, WITH A 3 SEC PAUSE IN BOTTOM POSITION. FOR LUNGES ON (B) USE THE SAME LOAD HEAVIEST YOU WERE ABLE TO COMPLETE FROM (A) AND POST IF ANY MINS WERE MISSED. FOR BURPEE OVER BOX YOU MUST COMPLETE A BURPEE THEN GET TO THE OTHER SIDE OF THE BOX FOR EACH REP TO COUNT, YOU MAY JUMP OVER BOX OR STEP OVER BOX. FASTEST IS BEST AS THE 8 REPS NEED TO BE COMPLETED IN A MINUTE OR LESS. 





**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS FOR WOD




- WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL -
YOU MUST BALANCE YOUR MACRO-NUTRIENTS (PROTEIN-CARBS-FAT) AT EACH MEAL. OUR BODIES ARE JUST LIKE HORMONAL TEETER TOTTERS AND FOOD IS WHAT EFFECTS THE UPS AND DOWNS OF THAT INTERNAL TEETER TOTTER. THE TRICK IS TO KEEP IT BALANCED. IF YOU CONSISTANTLY EAT YOUR PROTEINS, CARBS AND FATS TOGETHER, YOU WILL LIVE LIFE MORE PHYSICALLY AND EMOTIONALLY BALANCED. AS AN ADDED BENEFIT, AS A CROSSFITTER, EATING IN THIS MANNER WILL ALLOW YOU TO PERFORM AT THE HIGHEST LEVEL POSSIBLE. 
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WEDNESDAY. JANUARY 7. 2015

***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
PUSH PRESS - WARM UP TO WOD WEIGHT


3) W.O.D
3 ROUNDS FOR TIME:
75 DOUBLE UNDER
45 WALL BALL 20 /10'
30 CHEST TO BAR PULL UP 
15  PUSH PRESS #135
*POST TIME TO COMPLETE IN COMMENTS.






**RAMP WOD**
3 ROUNDS FOR TIME:
50 DOUBLE UNDER
30 WALL BALL 20 /10'
20 PULL UP 
10  PUSH PRESS #95 (MINIMUM)
*POST TIME TO COMPLETE IN COMMENTS.





- WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL -
YOU MUST BALANCE YOUR MACRO-NUTRIENTS (PROTEIN-CARBS-FAT) AT EACH MEAL. OUR BODIES ARE JUST LIKE HORMONAL TEETER TOTTERS AND FOOD IS WHAT EFFECTS THE UPS AND DOWNS OF THAT INTERNAL TEETER TOTTER. THE TRICK IS TO KEEP IT BALANCED. IF YOU CONSISTANTLY EAT YOUR PROTEINS, CARBS AND FATS TOGETHER, YOU WILL LIVE LIFE MORE PHYSICALLY AND EMOTIONALLY BALANCED. AS AN ADDED BENEFIT, AS A CROSSFITTER, EATING IN THIS MANNER WILL ALLOW YOU TO PERFORM AT THE HIGHEST LEVEL POSSIBLE. 
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TUESDAY. JANUARY 6. 2015

***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
DOUBLE UNDERS


3) W.O.D
(A) WARM UP TO A MED /HEAVY 5 REP DEADLIFT THEN COMPLETE (B).
(B) FOR TIME "DIANE" 21-15-9 OF:
DEADLIFT #225
HANDSTAND PUSH UPS
*POST LOAD REACHED FOR (A) AND TIME TO COMPLETE (B). 






**RAMP WOD**
(A) 5-5-5-5-5
(B) 21-15-9 FOR TIME OF:
DEADLIFT @60% 5RM
+
5 WALL CLIMBS AFTER EACH REP ROUND.
*FOR (A) WORK UP TO A 5RM DEADLIFT AND POST. USE 60% OF YOUR 5RM FROM (A) FOR LOAD ON (B). YOU'LL DO 21 DEADLIFT / 5 WALL CLIMB, THEN 15 DEADS / 5 WALL CLIMB, AND FINALLY 9 DEADS / 5 WALL CLIMB. POST TIME TO COMPLETE AND LOAD USED.





- WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL -
YOU MUST BALANCE YOUR MACRO-NUTRIENTS (PROTEIN-CARBS-FAT) AT EACH MEAL. OUR BODIES ARE JUST LIKE HORMONAL TEETER TOTTERS AND FOOD IS WHAT EFFECTS THE UPS AND DOWNS OF THAT INTERNAL TEETER TOTTER. THE TRICK IS TO KEEP IT BALANCED. IF YOU CONSISTANTLY EAT YOUR PROTEINS, CARBS AND FATS TOGETHER, YOU WILL LIVE LIFE MORE PHYSICALLY AND EMOTIONALLY BALANCED. AS AN ADDED BENEFIT, AS A CROSSFITTER, EATING IN THIS MANNER WILL ALLOW YOU TO PERFORM AT THE HIGHEST LEVEL POSSIBLE. 
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Monday, January 5, 2015

MONDAY. JANUARY 5. 2015

***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
ROWING


3) W.O.D
20 ROUNDS FOR TOTAL TIME:
100 M ROW
20 SEC REST
*SUBTRACT 6 MIN 20 SEC FROM YOUR TOTAL TIME TO COMPLETE TO GET A TOTAL WORKING TIME. POST WORKING TIME TO COMMENTS. IF YOU DONT HAVE A ROWER YOU MAY SPRINT (RUN) 100M INSTEAD, REST IS THE SAME. 






**RAMP WOD**
20 ROUNDS FOR TOTAL TIME:
100 M ROW
30 SEC REST
*SUBTRACT 6 MIN 20 SEC FROM YOUR TOTAL TIME TO COMPLETE TO GET A TOTAL WORKING TIME. POST WORKING TIME TO COMMENTS. IF YOU DONT HAVE A ROWER YOU MAY SPRINT (RUN) 100M INSTEAD, REST IS THE SAME. 





- WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL -
YOU MUST BALANCE YOUR MACRO-NUTRIENTS (PROTEIN-CARBS-FAT) AT EACH MEAL. OUR BODIES ARE JUST LIKE HORMONAL TEETER TOTTERS AND FOOD IS WHAT EFFECTS THE UPS AND DOWNS OF THAT INTERNAL TEETER TOTTER. THE TRICK IS TO KEEP IT BALANCED. IF YOU CONSISTANTLY EAT YOUR PROTEINS, CARBS AND FATS TOGETHER, YOU WILL LIVE LIFE MORE PHYSICALLY AND EMOTIONALLY BALANCED. AS AN ADDED BENEFIT, AS A CROSSFITTER, EATING IN THIS MANNER WILL ALLOW YOU TO PERFORM AT THE HIGHEST LEVEL POSSIBLE. 
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FRIDAY. JANUARY 2. 2015

***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
MUSCLE UPS


3) W.O.D
10 ROUNDS FOR TIME:
3 MUSCLE UPS
6 HANDSTAND PUSH UPS 
*POST TIME TO COMPLETE IN COMMENTS.



**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS FOR WOD






- WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL -
YOU MUST BALANCE YOUR MACRO-NUTRIENTS (PROTEIN-CARBS-FAT) AT EACH MEAL. OUR BODIES ARE JUST LIKE HORMONAL TEETER TOTTERS AND FOOD IS WHAT EFFECTS THE UPS AND DOWNS OF THAT INTERNAL TEETER TOTTER. THE TRICK IS TO KEEP IT BALANCED. IF YOU CONSISTANTLY EAT YOUR PROTEINS, CARBS AND FATS TOGETHER, YOU WILL LIVE LIFE MORE PHYSICALLY AND EMOTIONALLY BALANCED. AS AN ADDED BENEFIT, AS A CROSSFITTER, EATING IN THIS MANNER WILL ALLOW YOU TO PERFORM AT THE HIGHEST LEVEL POSSIBLE. 
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THURSDAY. JANUARY 1. 2015

***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
DOUBLE UNDERS


3) W.O.D
(A) 3 MAX EFFORT DOUBLE UNDER ATTEMPTS. 
REST AS NEEDED BETWEEN EFFORTS.
(B) "ANNIE"
50-40-30-20-10 OF:
DOUBLE UNDERS
SIT UPS
*FOR (A) YOU ONLY GET 3 CHANCES IN AN ATTEMPT FOR THE MOST DOUBLE UNDERS CONSECUTIVELY WITH OUT TRIPPING UP. IF YOU TRIP UP AFTER 2 DU'S IT COUNTS AND YOU MUST TRY AGAIN BUT NOT MORE THAN 3 TIMES. POST NUMBER FOR EACH OF THE 3 EFFORTS. FOR (B) POST TIME TO COMPLETE. 




**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS FOR WOD




- WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL -
YOU MUST BALANCE YOUR MACRO-NUTRIENTS (PROTEIN-CARBS-FAT) AT EACH MEAL. OUR BODIES ARE JUST LIKE HORMONAL TEETER TOTTERS AND FOOD IS WHAT EFFECTS THE UPS AND DOWNS OF THAT INTERNAL TEETER TOTTER. THE TRICK IS TO KEEP IT BALANCED. IF YOU CONSISTANTLY EAT YOUR PROTEINS, CARBS AND FATS TOGETHER, YOU WILL LIVE LIFE MORE PHYSICALLY AND EMOTIONALLY BALANCED. AS AN ADDED BENEFIT, AS A CROSSFITTER, EATING IN THIS MANNER WILL ALLOW YOU TO PERFORM AT THE HIGHEST LEVEL POSSIBLE. 
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WEDNESDAY. DECEMBER 31

***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BACK SQUAT
JUMP & TOUCH


3) W.O.D
(A) 15 MIN TO FIND 2RM BACK SQUAT
5 ROUNDS:
8 BACK SQUATS @ 75% 2RM
16 JUMP & TOUCH TO A 12" TARGET (TWO HAND TOUCH)
400M RUN
*POST TIME TO COMPLETE IN COMMENTS. USE A RACK FOR THE BACK SQUAT LOAD DURING WOD. FOR THE JUMP AND TOUCH - SET UP UNDER A BAR OR HANG SOMETHING SO THAT IT IS 12" OUT OF YOUR FULLY EXTENDED REACH, YOUR FINGER TIPS ON BOTH HANDS MUST TAP TARGET ON EACH REP. 



**RAMP WOD**
(A) 15 MIN TO FIND 3RM BACK SQUAT
5 ROUNDS:
8 BACK SQUATS @ 70% 3RM
16 JUMP AND TOUCH TO A 8" TARGET (TWO HAND TOUCH)
400M RUN
*POST TIME TO COMPLETE IN COMMENTS. USE A RACK FOR THE BACK SQUAT LOAD DURING WOD. FOR THE JUMP AND TOUCH - SET UP UNDER A BAR OR HANG SOMETHING SO THAT IT IS 8" OUT OF YOUR FULLY EXTENDED REACH, FINGER TIPS ON BOTH HANDS MUST TAP TARGET ON EACH REP. 





- WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL -
YOU MUST BALANCE YOUR MACRO-NUTRIENTS (PROTEIN-CARBS-FAT) AT EACH MEAL. OUR BODIES ARE JUST LIKE HORMONAL TEETER TOTTERS AND FOOD IS WHAT EFFECTS THE UPS AND DOWNS OF THAT INTERNAL TEETER TOTTER. THE TRICK IS TO KEEP IT BALANCED. IF YOU CONSISTANTLY EAT YOUR PROTEINS, CARBS AND FATS TOGETHER, YOU WILL LIVE LIFE MORE PHYSICALLY AND EMOTIONALLY BALANCED. AS AN ADDED BENEFIT, AS A CROSSFITTER, EATING IN THIS MANNER WILL ALLOW YOU TO PERFORM AT THE HIGHEST LEVEL POSSIBLE. 
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Tuesday, December 30, 2014

TUESDAY. DECEMBER 30. 2014

***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
PRESS


3) W.O.D
(A) FOR TIME:
10-9-8-7-6-5-4-3-2-1 OF:
PRESS #115
+
10 TOES TO BAR AFTER EACH REP ROUND. 
(B) ACCUMULATE 5 MINS IN A WEIGHTED PLANK #45 PLATE
*FOR (A) POST TIME TO COMPLETE IN COMMENTS. ON (B) YOU WILL PLACE A 45LB PLATE ON YOUR BACK AND ACCUMULATE 5 MINS IN A PLANK POSITION WITH AS LITTLE BREAKS AS POSSIBLE. USE A STOPWATCH AND PAUSE AT EACH BREAK, ONLY COUNT TIME "IN A PLANK" TOWARDS YOUR 5 MINS.







**RAMP WOD**
(A) FOR TIME:
10-9-8-7-6-5-4-3-2-1 OF:
PRESS #95
+
10 KNEES TO ELBOW EACH REP ROUND. 
(B) ACCUMULATE 5 MINS - WEIGHTED PLANK #25 PLATE
*FOR (A) POST TIME TO COMPLETE IN COMMENTS. ON (B) YOU WILL PLACE A 25LB PLATE ON YOUR BACK AND ACCUMULATE 5 MINS IN A PLANK POSITION WITH AS LITTLE BREAKS AS POSSIBLE. USE A STOPWATCH AND PAUSE AT EACH BREAK, ONLY COUNT TIME "IN A PLANK" TOWARDS YOUR 5 MINS.




- WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL -
YOU MUST BALANCE YOUR MACRO-NUTRIENTS (PROTEIN-CARBS-FAT) AT EACH MEAL. OUR BODIES ARE JUST LIKE HORMONAL TEETER TOTTERS AND FOOD IS WHAT EFFECTS THE UPS AND DOWNS OF THAT INTERNAL TEETER TOTTER. THE TRICK IS TO KEEP IT BALANCED. IF YOU CONSISTANTLY EAT YOUR PROTEINS, CARBS AND FATS TOGETHER, YOU WILL LIVE LIFE MORE PHYSICALLY AND EMOTIONALLY BALANCED. AS AN ADDED BENEFIT, AS A CROSSFITTER, EATING IN THIS MANNER WILL ALLOW YOU TO PERFORM AT THE HIGHEST LEVEL POSSIBLE. 
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Monday, December 29, 2014

MONDAY. DECEMBER 29. 2014

***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
POWER CLEAN


3) W.O.D
(A) POWER CLEAN 3-3-3-3-3
(B) 2 MIN MAX - BOX JUMP 30"
*POST LOADS ACCOMPLISHED FOR (A), THESE ARE TOUCH AND GO REPS. WORK UP TO A 3RM. FOR (B) POST REPS COMPLETED IN 2MINS. 






**RAMP WOD**
(A) POWER CLEAN 3-3-3-3-3
(B) 2 MIN MAX - BOX JUMP 24"
*POST LOADS ACCOMPLISHED FOR (A), THESE ARE TOUCH AND GO REPS. WORK UP TO A 3RM. FOR (B) POST REPS COMPLETED IN 2MINS. 




- WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL -
YOU MUST BALANCE YOUR MACRO-NUTRIENTS (PROTEIN-CARBS-FAT) AT EACH MEAL. OUR BODIES ARE JUST LIKE HORMONAL TEETER TOTTERS AND FOOD IS WHAT EFFECTS THE UPS AND DOWNS OF THAT INTERNAL TEETER TOTTER. THE TRICK IS TO KEEP IT BALANCED. IF YOU CONSISTANTLY EAT YOUR PROTEINS, CARBS AND FATS TOGETHER, YOU WILL LIVE LIFE MORE PHYSICALLY AND EMOTIONALLY BALANCED. AS AN ADDED BENEFIT, AS A CROSSFITTER, EATING IN THIS MANNER WILL ALLOW YOU TO PERFORM AT THE HIGHEST LEVEL POSSIBLE. 
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FRIDAY. DECEMBER 26. 2014

***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
HIKE


3) W.O.D
FOR TIME:
HIKE ~5 K
*POST NAME OF TRAIL IF ANY, DISTANCE AND TIME TO COMPLETE. IF YOU HAVE INFORMATION ON ELEVATION GAIN, POST AS WELL.






**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS FOR WOD




- WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL -
YOU MUST BALANCE YOUR MACRO-NUTRIENTS (PROTEIN-CARBS-FAT) AT EACH MEAL. OUR BODIES ARE JUST LIKE HORMONAL TEETER TOTTERS AND FOOD IS WHAT EFFECTS THE UPS AND DOWNS OF THAT INTERNAL TEETER TOTTER. THE TRICK IS TO KEEP IT BALANCED. IF YOU CONSISTANTLY EAT YOUR PROTEINS, CARBS AND FATS TOGETHER, YOU WILL LIVE LIFE MORE PHYSICALLY AND EMOTIONALLY BALANCED. AS AN ADDED BENEFIT, AS A CROSSFITTER, EATING IN THIS MANNER WILL ALLOW YOU TO PERFORM AT THE HIGHEST LEVEL POSSIBLE. 
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THURSDAY. DECEMBER 25. 2014

***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
FRONT SQUAT


3) W.O.D
(A) FRONT SQUAT 2-2-2-2-2-2-2
(B) 15MIN LADDER OF:
2 FRONT SQUAT @55% 2RM
10 DOUBLE UNDERS
4 FRONT SQUAT @55% 2RM
20 DOUBLE UNDERS
6 FRONT SQUAT @55% 2RM
30 DOUBLE UNDERS
8 FRONT SQUAT @55% 2RM
40 DOUBLE UNDERS
... AND SO ON, CONTINUE UP THE SEQUENCE UNTIL 15MINS IS UP. 
*FOR (A) WORK UP TO A 2RM, USE THAT LOAD FOR REFERENCE ON (B). FOR (B) ADD UP ALL REPS COMPLETED IN 15 MINS AND POST. 






**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS FOR WOD



- WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL -
YOU MUST BALANCE YOUR MACRO-NUTRIENTS (PROTEIN-CARBS-FAT) AT EACH MEAL. OUR BODIES ARE JUST LIKE HORMONAL TEETER TOTTERS AND FOOD IS WHAT EFFECTS THE UPS AND DOWNS OF THAT INTERNAL TEETER TOTTER. THE TRICK IS TO KEEP IT BALANCED. IF YOU CONSISTANTLY EAT YOUR PROTEINS, CARBS AND FATS TOGETHER, YOU WILL LIVE LIFE MORE PHYSICALLY AND EMOTIONALLY BALANCED. AS AN ADDED BENEFIT, AS A CROSSFITTER, EATING IN THIS MANNER WILL ALLOW YOU TO PERFORM AT THE HIGHEST LEVEL POSSIBLE. 
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WEDNESDAY. DECEMBER 24. 2014

***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SPLIT SNATCH


3) W.O.D
3 ROUNDS FOR TIME:
400M RUN
10 ALTERNATING SPLIT SNATCH #115
20 RING DIPS
*POST TIME TO COMPLETE IN COMMENTS.





SQUAT SNATCH (L)                 SPLIT SNATCH (R)


**RAMP WOD**
3 ROUNDS FOR TIME:
400M RUN
8 ALTERNATING SPLIT SNATCH #95
16 RING DIPS
*POST TIME TO COMPLETE IN COMMENTS. USE BAND FOR RING DIPS IF NEEDED AND SCALE LOAD IF NECESSARY.




- WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL -
YOU MUST BALANCE YOUR MACRO-NUTRIENTS (PROTEIN-CARBS-FAT) AT EACH MEAL. OUR BODIES ARE JUST LIKE HORMONAL TEETER TOTTERS AND FOOD IS WHAT EFFECTS THE UPS AND DOWNS OF THAT INTERNAL TEETER TOTTER. THE TRICK IS TO KEEP IT BALANCED. IF YOU CONSISTANTLY EAT YOUR PROTEINS, CARBS AND FATS TOGETHER, YOU WILL LIVE LIFE MORE PHYSICALLY AND EMOTIONALLY BALANCED. AS AN ADDED BENEFIT, AS A CROSSFITTER, EATING IN THIS MANNER WILL ALLOW YOU TO PERFORM AT THE HIGHEST LEVEL POSSIBLE. 
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Monday, December 22, 2014

TUESDAY. DECEMBER 23. 2014

***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
WALL CLIMB
DEADLIFT - DO WARM UP SETS TO WOD WEIGHT


3) W.O.D
EMOM.20
ODD MIN - 8 DEADLIFT #225
EVEN MIN - 3 WALL CLIMB
*POST IF ANY MINS WERE MISSED. COUNT 10 BURPEE BOX JUMP PENALTY FOR EACH MISSED MIN. COMPLETE PENALTIES IF ANY IMMEDIATELY FOLLOWING WOD.




**RAMP WOD**
EMOM.20
ODD MIN - 8 DEADLIFT #185
EVEN MIN - 2 WALL CLIMB (CHEST TO WALL IF NOT DO 3 REPS)
*POST IF ANY MINS WERE MISSED. COUNT 10 BURPEE BOX JUMP PENALTY FOR EACH MISSED MIN. COMPLETE PENALTIES IF ANY IMMEDIATELY FOLLOWING WOD.




- WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL -
YOU MUST BALANCE YOUR MACRO-NUTRIENTS (PROTEIN-CARBS-FAT) AT EACH MEAL. OUR BODIES ARE JUST LIKE HORMONAL TEETER TOTTERS AND FOOD IS WHAT EFFECTS THE UPS AND DOWNS OF THAT INTERNAL TEETER TOTTER. THE TRICK IS TO KEEP IT BALANCED. IF YOU CONSISTANTLY EAT YOUR PROTEINS, CARBS AND FATS TOGETHER, YOU WILL LIVE LIFE MORE PHYSICALLY AND EMOTIONALLY BALANCED. AS AN ADDED BENEFIT, AS A CROSSFITTER, EATING IN THIS MANNER WILL ALLOW YOU TO PERFORM AT THE HIGHEST LEVEL POSSIBLE. 
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MONDAY. DECEMBER 22. 2014

***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
MUSCLE UP


3) W.O.D
(A) WEIGHTED PULL UP 1-1-1-1-1-1-1
(B) FOR TIME:
30 MUSCLE UPS
*POST LOADS FOR (A), WORK UP TO A 1RM.  FOR (B) POST TIME TO COMPLETE.





**RAMP WOD**
6 ROUNDS FOR TIME:
15 PULL UPS
10 RING DIPS
*POST TIME TO COMPLETE, USE A BAND FOR MOVEMENTS IF NEEDED. 




- WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL -
YOU MUST BALANCE YOUR MACRO-NUTRIENTS (PROTEIN-CARBS-FAT) AT EACH MEAL. OUR BODIES ARE JUST LIKE HORMONAL TEETER TOTTERS AND FOOD IS WHAT EFFECTS THE UPS AND DOWNS OF THAT INTERNAL TEETER TOTTER. THE TRICK IS TO KEEP IT BALANCED. IF YOU CONSISTANTLY EAT YOUR PROTEINS, CARBS AND FATS TOGETHER, YOU WILL LIVE LIFE MORE PHYSICALLY AND EMOTIONALLY BALANCED. AS AN ADDED BENEFIT, AS A CROSSFITTER, EATING IN THIS MANNER WILL ALLOW YOU TO PERFORM AT THE HIGHEST LEVEL POSSIBLE. 
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Friday, December 19, 2014

FRIDAY. DECEMBER 19. 2014

***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SNATCH
OVERHEAD LUNGES DEMO OF MOVEMENT CLICK HERE


3) W.O.D
(A) SNATCH 5-5-5-5-5
(B) OVERHEAD LUNGES (ALTERNATING L/R) 6-6-6-6-6
*FOR (A), FULL SQUAT SNATCH IS REQUIRED. THESE ARE 5 TOUCH AND GO REPS WITH NO STOPPING AT DECK, WORK UP TO A 5RM. FOR (B) ITS 3 EACH LEG, ALTERNATING EACH REP. WOK UP TO A 6RM. POST LOADS FOR ALL EFFORTS (A) & (B).
 




**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS FOR WOD





- WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL -
YOU MUST BALANCE YOUR MACRO-NUTRIENTS (PROTEIN-CARBS-FAT) AT EACH MEAL. OUR BODIES ARE JUST LIKE HORMONAL TEETER TOTTERS AND FOOD IS WHAT EFFECTS THE UPS AND DOWNS OF THAT INTERNAL TEETER TOTTER. THE TRICK IS TO KEEP IT BALANCED. IF YOU CONSISTANTLY EAT YOUR PROTEINS, CARBS AND FATS TOGETHER, YOU WILL LIVE LIFE MORE PHYSICALLY AND EMOTIONALLY BALANCED. AS AN ADDED BENEFIT, AS A CROSSFITTER, EATING IN THIS MANNER WILL ALLOW YOU TO PERFORM AT THE HIGHEST LEVEL POSSIBLE. 
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Wednesday, December 17, 2014

THURSDAY. DECEMBER 18. 2014

***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BOX JUMP OVER


3) W.O.D
AMRAP.20MIN:
8 JUMP OVER BOX 24"
12 PUSH UPS
8 KB SWING 2POOD (~72LB)
*POST TOTAL ROUNDS COMPLETED AND ANY PARTIALLY COMPLETED ROUNDS. 







**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS FOR WOD




- WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL -
YOU MUST BALANCE YOUR MACRO-NUTRIENTS (PROTEIN-CARBS-FAT) AT EACH MEAL. OUR BODIES ARE JUST LIKE HORMONAL TEETER TOTTERS AND FOOD IS WHAT EFFECTS THE UPS AND DOWNS OF THAT INTERNAL TEETER TOTTER. THE TRICK IS TO KEEP IT BALANCED. IF YOU CONSISTANTLY EAT YOUR PROTEINS, CARBS AND FATS TOGETHER, YOU WILL LIVE LIFE MORE PHYSICALLY AND EMOTIONALLY BALANCED. AS AN ADDED BENEFIT, AS A CROSSFITTER, EATING IN THIS MANNER WILL ALLOW YOU TO PERFORM AT THE HIGHEST LEVEL POSSIBLE. 
Posted by at No comments:
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